OMNI

Forward this newsletter to help advance
vegetarianism and veganism.Few
activities harm animals and their environments more significantly and on more
levels of experience (health, ethics, climate) than the production and
consumption of food, especially eating meat, or carnivorism/carnism.

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OMNI’s MARCH VEGETARIAN/VEGAN
POTLUCK (NEWSLETTER #56), is Wednesday, MARCH 13, 2019 (2ND Wednesdays),
at OMNI, Center for Peace, Justice, and Ecology.We start eating at 6:00. All are welcome.

OMNI’s director is
Gladys Tiffany.OMNI is located at 3274
Lee Avenue parallel to N. College southeast of the Village Inn and 2ND
building south of Liquor World. More information: 935-4422;
442-4600. Or take College to Harold St (at Flying Burrito), turn east (right
if you’re heading north). Go one block to Lee and turn left.Go one block to Bertha.We’re the gray brick on the
corner, 2nd house south of Liquor World, solar panels on roof!

La Huerta on College is as good
in quality and price as Cici’s though not in quantity since Cici’s is buffet,
but it still fills you up.At La Huerta’s for $6 lunch I had chips and dip, a
taco with a guacamole salad, and a large pepper baked with cheese and pinto
beans.La Huerta offers a wide range of vegetarian selections.).

CONTENTS #56

Health and EnjoymentWhy People Become Vegans
Best Vegan Restaurants
Vegan Drinks

No Meat AthleteCookbook, Podcast“Protein for Vegetarians”

AETN Vegetarian Programs

Center for Science in the Public
Interest, Nutrition Action Newsletter

Physicians Committee for Responsible
Medicine, Good Medicine

Reducing Cruelty,
Protecting AnimalsJacy Reese, Sentience Institute, The End of Animal FarmingJackie Day, The Vegan Way
Kravitz, “Should Plant-Based Protein Be called ‘Meat.’?”

Every once in a while when thinking up topics for No Meat
Athlete posts, I hit on one that’s so obvious, it’s a joke that I haven’t
already written it.

We’ve had protein posts before, like the primer from vegan R.D. Matt Ruscigno.

And I’ve written a few articles about protein
myself, but the main one wasn’t a blog post; it’s a lesson in my e-course for
newsletter subscribers (join here if you haven’t yet).

But have I really not written a post about
where to get your protein? The question that vegetarians get asked more than
any other?

Apparently, not yet. So here it is.

First, my standard answer to the
question, Where do you get your protein?:

You don’t need as much
protein as most people think, and it’s easy to get what you do need from beans,
nuts, seeds, grains, soy, and even greens.

So how much protein do you really need?

Not as much as people would have you believe.
Somehow, everyone got the idea that we need exorbitant amounts of protein, way
more than is even recommended. I know, it’s fun to blame government agencies
and cry conspiracy, but if you actually look at the recommendations, they’re
not that high at all.

For example, the U.S. recommended daily
allowance of protein is .8 grams per
kilogram of bodyweight (.36 grams per pound) for the general population.

Athletes need more than that, mostly due to
greater tissue-repair needs. But how much more protein do we need as athletes?

Several sources I looked at cited a study which
concluded that endurance athletes benefit most from 1.2 to 1.4 daily grams per kilogram of bodyweight, while strength
athletes do best with 1.4 to 1.8 grams per kilogram. In pounds, that’s .54 to
.63 grams per pound for endurance athletes, .63 to .81 grams per pound for
strength athletes.MORE

A simple example

Let’s take a typical No Meat Athlete reader
and see what this means for her, let’s a say a 140-pound runner. We’ll split
the daily protein range for endurance athletes in the middle and aim for .59
grams of protein per pound of bodyweight:

140 pounds * .59
grams/pound = 83 grams of protein per day

Keep in mind that’s for a 140-pound endurance
athlete, so you’ll need to plug in your own weight and, if you do a strength
sport, use a different protein figure.

But really, only 83 grams?

All of this protein fuss — the incessant
inquisition about where we get protein — is about 83 grams per day, even
after adjusting for being an athlete? (And if our 140-pound woman weren’t
an athlete, she’d need only 50 grams to hit the RDA number!)

What the pros say

Before we move onto good vegan and vegetarian
protein sources for getting this amount, let’s take a look at what some
well-known and credentialed vegans say about protein.

§Vegan Ironman Brendan Brazier, in his
appearance on No Meat Athlete radio (which is coming back soon,
by the way!), says he eats about 15 percent protein when training for short
events, and close to 20 percent protein during periods of heavy training (several
hours per day) for long endurance events.

§Tim Ferriss writes in The
4-Hour Body that ultrarunner Scott Jurek gets 15 to 20 percent
of his calories from protein.

§Matt Ruscigno, in the post he wrote for No
Meat Athlete about vegetarian protein, says he recommends that his athlete
clients get 10 to 15 percent of their calories from protein.

Notice that everybody expresses things in
percentages rather than grams. How does our 83 grams of protein, for a
140-pound female endurance athlete stack up in terms of percentage of total
calories?

Well, the first thing to note is that a gram
of protein contains four calories. (Yay for paying attention in health class!)
So:

83 grams * 4
calories/gram = 332 calories of protein

We’ll need to divide this figure by total
daily calories to get the percentage we’re after. I plugged my imaginary
friend’s stats (5’3″, 140 lbs, female, very active) into this basal metabolic rate calculator to
approximate her total daily calories at 2375. Drumroll, please …

The Winter number includes:“Whole Grains Help Protect Against Type 2
Diabetes”; “Carbs and Plant Protein Lead to Weight Loss”; “Doctors Launch
‘Break Up with Bacon’ Campaign” to prevent colon cancer (#BreakUpWith
Bacon).It publishes many books,
including The Cheese Trap: How Breaking a
Surprising Addiction Will Help You Lose Weight, Gain Energy, and Get Healthy [and
protect cows].

Animals

The End of Animal Farming, Effective Altruism,
and the Quest to Expand Our Moral Circle with Jacy Reese

In this episode, I speak with
Jacy Reese, co-founder of the Sentience Institute. Listen Now

·

·

·

About Jacy Reese

Jacy Reese is the Research Director
of Sentience
Institute, a nonprofit think tank researching how social movements
succeed in expanding humanity’s moral
circle using the perspective of effective altruism. He is currently writing a book, The End of Animal Farming (November 2018), that illuminates humanity’s transition to an animal-free
food system.

Why You Should Listen

In this episode, we go deep into some really
important issues that I haven’t previously discussed on this podcast, but are
all tied to our food system and the future of food

Here’s what we covered:

·Whether there are technologies
being developed, especially genetic engineering tech in animal farming that may
prove to be a hindrance to the adoption of clean meat and plant-based proteins

·What is the role of farm animal
advocates when large-scale farming of animals goes away?

·How to select the best animal
charities to donate to. How can people who want to donate their money to
charities evaluate the best organizations to support that will most effectively
use their money

·We also get into some amazing
research his non-profit has done which found 50 percent of Americans want to
ban slaughterhouses.

·As well as the work he’s doing
to expand societies moral circle and what’s the best way to message it to bring about social
change. Lastly, we get into how to prepare society for a future with artificial
intelligence

Through his work with the Sentience Institute,
Jacy has come to the conclusion that we are already on a path towards ending
animal farming, and as hard as that may be to believe, once you listen to this
episode, you’ll understand why he is probably right.

If
you're in the southwest, please tune in to KTEP 88.5 FM
Or, you can just tune in online at KTEP.org at 6:30
PM PST and 9:30 PM EST

I
was interviewed by an Animal Law Attorney, a Biology Professor and a National
Parks Service Ranger. They were ALL so nice! I had a blast!
__

Beyond Burgers at Carl's Jr

And did you hear? Carl's Jr. now has Vegan Burgers
and Vegan Buns!

I
try to avoid fast food

Beyond Burgers at

I’m super happy for those who need something vegan when they are short on time calling for meat.But
should we be calling these mock meat dishes the same names? A new Missouri law
doesn't think so. The state's law, which forbids "misrepresenting a product as meat
that is not derived from harvested production livestock or poultry,"
has led to a contentious ethical, legal and linguistic debate. Four
organizations—Tofurky, the Good Food Institute, the American Civil Liberties
Union of Missouri and the Animal Legal Defense Fund—are now suing the state on
the basis that not only is the law against the U.S. Constitution, but it favors
meat producers for unfair market competition. MORE
Truthout

This article was produced by Earth | Food | Life, a project of the
Independent Media Institute, and originally published by Truthout.
Melissa Kravitz is a writer based in New York. She is a writing fellow at Earth | Food | Life, a project of the
Independent Media Institute. She's written for many magazines. She holds a
Bachelor's degree in creative writing from Columbia University and is also at
work on a forthcoming novel. Follow her on Twitter: @melissabethk.

PETA GLOBAL: ADVANCING THE ANIMAL RIGHTS REVOLUTION (WINTER 2019).

“PETA’S Mission: Removing the Hand of Human Tyranny.”P. 1.
PETA “agrees with philosopher Jeremy Bentham’s words.It is only “the hand of human tyranny” that
prevents animals from being recognized for the unique beings they are.”(For you admirers of Percy Shelley, British
Romantic poet, he was Bentham’s son in law.)
“’Happy’ Turkeys?Wake Up, Shoppers!” P.
5.
See eyewitness video at: PETA.org/HeritageTurkeys of cruel treatment at Good
Shepherd Poultry Ranch in Kansas.
“PETA Honors Isaac Bashevis Singer: Social Justice and Animal Rights Icon.”P. 15.
“His life work [was] to write about injustice to all living beings.”“I did not become a vegetarian for my
health.I did it for the health of the
chickens.”
PETA’s Talking Cow Woos Kids with Kindness (and Vegan Ice Cream) P. 16.
“Take Action Now: Help real-life cows escape dairy farm misery by choosing
nondairy milks….”

“Kat Claws at Hen Abusers.” P. 23.
“Face it—you can’t claim to be a feminist and still eat eggs.Animal agriculture is built on the
exploitation of females.”

The temperature of the earth is rising at nearly
twice the rate it was 50 years ago, with scientists concluding that this rate
and pattern of warming can’t be explained by natural cycles alone. We’re
increasingly aware of the impact that fossil fuel emissions have on the planet,
but animal agriculture is responsible for at least 14.5% of global greenhouse
gas emissions.

There are many impacts of farming animals for
food – not just greenhouse gases, but land use, water use and global
acidification. As Joseph Poore who led the research of a new study by
Oxford University said, “Agriculture is a sector that spans all the
multitude of environmental problems. Avoiding consumption of animal products
delivers far better environmental benefits than trying to purchase sustainable
meat and dairy.”

According to the WWF's Livewell report,
switching to a vegan diet is one of the biggest ways you can cut your personal
carbon emissions - with vegans having the lowest carbon emissions of all
dietary types.

There are a multitude of reasons to consider
changing what we eat, both for the good of the planet and for our own health.
Aside from climate change, ditching meat and dairy is a health issue too.

Lead author of the research, Dr Marco
Springmann explains, “Imbalanced diets, such as diets low in fruits and
vegetables and high in red and processed meat, are responsible for the greatest
health burden globally and in most regions.” And the World Cancer Research Fund recommends
we “eat no more than moderate amounts of red meat, such as beef, pork and lamb
and eat little, if any, processed meat”.

How
to go vegan

It can seem a daunting task, as switching to a
plant-based diet is a big shift in our well-established routines. The Vegan Society is a great resource for
tips on veganism, and their first piece of advice is to take it slow.

You’ll make a difference simply by having at
least one meat free day each week, so why not try Meat Free Monday? This simple idea was
launched by Paul, Mary and Stella McCartney in 2009, and has been gaining in
popularity ever since. It’s an easy way to increase the amount of plant-based
foods in your diet and can be a stepping stone to a bigger change.